Low Impact Difficulty
HASfit’s sciatica relief routine is built to resemble the type of exercises you’d receive in a professional physical therapy setting, targeting sciatic nerve pain often associated with piriformis syndrome. For best results, aim to complete this routine 2–4 times per week over the next 12–16 weeks. While that may sound like a commitment, it’s a worthwhile alternative to surgery, which can involve a year of recovery and significant cost. No special equipment is needed, just an optional exercise mat for comfort.
Sciatica Pain Relief Exercises
Standing Supported Back Extension x 10 (3 sec hold)
Cat Cow x 30 sec
Supine Pelvic Tilt x 45 sec
Figure Four x 30 sec
Supine Hip Internal Rotation x 30 sec
Single Knee to Chest x 30 sec each
Supine Sciatic Nerve Glide x 20 sec each
Hip Up + Iso-Hold x 30 sec
Dead Bug March x 30 sec
Reverse Clamshell x 20 sec each
